Stronglifts or Starting Strength
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How did you arrive at that many shifts of weights for warmups? I thought we were supposed to do 1/3 of our work weight for 2 sets of 5, then 1 set of 3 with half the weight then go into the work weight... I want to make sure I warmup right so that when I get into the heavier lifts I'm not hurting myself...
From the book.
Also here http://startingstrength.wikia.com/wiki/FAQ:The_Program (scroll down to where it says "Here is Rips' warm-up template (weight x reps x sets)").
There are some spreadsheets and warmup calculator thingies here too
http://startingstrength.wikia.com/wiki/Tools_and_Downloads
Do not skimp on the warmups. They're going to take up around half of your workout.0 -
Bump and buzzing too! good stuff!0
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Whichever program you choose, get Rippetoe's Starting Strength book/DVD. If you can just get one, get the DVD. Rippetoe's instruction on the basic compound lifts cannot be beat, IMO. With that said, I am doing the 5x5 routine now since I was not mastering the power clean component of SS. I can't stomach the tone of the Strong Lifts site, to be honest, especially knowing the 5x5 programming isn't exactly his brainchild. I can credit StrongLifts dude with creating a really cool app!0
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Your progress in that short time is incredible. I want to shed BF% that easily without the cardio I hate, hehe.
I didn't see this earlier. Thank you! :flowerforyou:
I do compounds 3x4-6 3x/wk. I realized I wasn't pushing myself nearly as hard in the gym as I could so I've really been going at it hard the last 6 weeks (minus 1 week deload).0 -
Indeed. And I got my *kitten* busted and chewed on the SS forum for mentioning I'd googled and watched random YouTube vids of Rippetoe to learn form. Warning: If you post on SS forums, read the bible first. Your *kitten* will be handed to you otherwise.
Haha! It kills me on here when people complain that others are mean. Head over to Lyle's forums for real meanness. :laugh:0 -
BUMP0
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How did you arrive at that many shifts of weights for warmups? I thought we were supposed to do 1/3 of our work weight for 2 sets of 5, then 1 set of 3 with half the weight then go into the work weight... I want to make sure I warmup right so that when I get into the heavier lifts I'm not hurting myself...
Warmups should start empty, and add 25-50 pounds each set until you get to your working sets.
Either way, warmup sets have nothing to do with Stronglifts, warmup sets are required for any heavy lifting routine, no different than warming up and stretching before cardio.0 -
Once again, thanks everyone for all the info and thoughts! I think I might have a plan now.
I'm going to finish my last workout of Stage 1 NROL4W tomorrow. Then I shall take a week off before starting Stronglifts, with some rare cardio in there. I'll use the time to tool with the diet and research the new lifts I'll be doing.
I'm going to go ahead with stronglifts, because of it's simplicity and the app. I don't really care for the founder's attitude, especially when it comes to appealing to women lifters (blech), however i think the benefits outweigh the costs, at least for now.
I'm also going to order the Starting Strength book and DVD, if for no other reason for the tutorial and skill aspect, depending on how I feel about strong lifts after a while I might switch.
I've been reading that leangains site for most of the afternoon, and I think I will give the fasting a try. I've plateau'd for the last 3 weeks and have seen no change in inches despite eating in a deficit, lifting and occasional cardio. I have some pretty stubborn abdominal fat. With the 14/10 fast he recomends for women, and the fact I don't have to alter my macros or my cal intake, seems pretty easy to at least give it a go and see what happens.0 -
I've just started the lean gains thing. 8/16. Basically it's just skipping breakfast. Not hard at all.0
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I used to frequent the SL forums, and his attitude as far as women and lifting seems to be different in 1 on 1 discussion with women vs. when he is advertising for his site. He knows that the large majority of people that will happen upon his site are male, so he tends to cater the blog/website portion towards males more than he used to. He did include several success stories from females in the e-book, so it's not as if he doesn't think SL will work for them. I think it's simply an advertising ploy.
That said, I love SL 5x5. I did it before I went to college and it was incredible. Once my PT test is past next week I'm going to start from the very beginning, with the minimum on all the lifts. SS is very good too though, especially if you have someone to teach you cleans.0 -
Being 5ft 11" and around 222lbs i eat around 2120cals per day to lose 1lb per week.
If i started SS what would i increase my daily calorie intake to
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I also did the first phase of New Rules and decided I didn't like the rest of the stages, too many exercises and too many lunge type stuff which tend to eff my knees. I started doing sl 5x5 about a month ago and love it! I do add push ups and core stuff every work out though.
But the book is amazing even if you decide not to follow through on the whole training plan, it gives you a great start and lots of really good info about nutrition and fitness.0 -
Marking this for later.0
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Bump for later0
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bump0
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